New Year New Schedule New Programs

New Year New Schedule New Programs

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In an effort to continually evolve to better serve you guys we’ve added some changes to the schedule and a revamped beginners program. The highlights to the schedule are that we added a 730pm class on Monday/Wednesday, added noon classes on Tues/Thurs, and now have open gym 4 times a week. We are adding these classes on a trial basis. If we don’t average 5 people during these class times we will cancel them.

NEW SCHEDULE:

Monday –

6am 9am 530pm 630pm 730pm

Tuesday – 9am 12pm 530pm 630pm

Wednesday – 6am 9am 530pm 630pm 730pm

Thursday -9am 12pm 530pm 630pm

Friday – 6am 9am 530pm

Saturday – 9am Pain Clinic
**open gym Mon-Thurs 430pm, Saturday 8am

KIDS ROOM HOURS:

Tuesday, Wednesday, Friday –  530pm. If we can find a volunteer we can add back Monday at 530pm

REVAMPED CROSSFIT 101 COURSE:

The 101 course is now 3 sessions long and cost is $75. The 101 course is mandatory for new folks to CrossFit. We will only offer the 101 course twice per month. The first offering is this Monday at 530pm. Email mo@www.pskccrossfit.com for availability.

BEGINNERS OPTIONS:

Upon completion of the 101 course we will have separate programming for beginners. The workouts will be ran alongside the regular programming (see below), however the RX’d weights and movements will be programmed solely for beginners. So everyday you’ll see the standard workout and an option for beginners. When a beginner has completed the 101 course and a month (12 workouts) of beginners workouts, then the athlete will have officially graduated the 101 course.

Additionally, if you feel you still need work then you are welcome to stick with the beginners programming until you and your coach feel you’re ready for the next level.

REFERRAL PROGRAM:

When you refer a friend to the gym you’ll get rewarded. Here’s the stipulation: the individual must complete the 101 course and sign up for autopay. When your friend does that you will receive $100 gift certificate good for anything sold in the gym (dues, clothes, Reebok, Kill Cliff, AMRAP bars, etc). Bring your buddies and get rewarded!

GOALS:

This week will roll out a list of performance goals we want you guys to be working towards. The goals will be broken down by levels. Level 1 (basic), level II (intermediate), level III (advanced). Stay tuned for a later post detailing this goals.

We’re excited for this year. We have all sorts of seminars, competitions, and events planned for you guys. This is our year!

Now onto this week of programming:

MONDAY:

Strength:
– Find Sumo Deadlift Training Max

Conditioning:

6 min AMRAP:
– 10 OH KB Swing (53/35)
– 8 Box Jumps (24/20)
– 6 Hang Power Cleans (95/65)

—– REST 3 MINUTES —–

6 min AMRAP:
– 10 Thrusters (95/65)
– 8 Toes to Bar
– 6 Bar Facing Burpees

Strength:
– Find Sumo Deadlift Training Max

Conditioning:
6 min AMRAP:
– 10 Russian KB Swing (35/26)
– 8 Step ups (24/20)
– 6 Deadlift (135/95)

—– REST 3 MINUTES —–

6 min AMRAP:
– 10 Thrusters (65/45)
– 8 Sit ups
– 6 Bar Facing Burpees

TUESDAY:

Skill:
– 5 x 2 Hang Power Snatch (with extended instruction)

12 minute AMRAP of:

– 35 Double Unders (70 singles)
– 10 HR Push Ups
– 7 OH Squats (115/75)”
BEGINNER
“Skill:
– 5 x 2 Hang Power Snatch (with extended instruction)

12 minute AMRAP of:

– 70 Jump rope singles

– 10 Push Ups

– 7 Front Squats (75/55)

WEDNESDAY:

Strength:
– Find Push Press Training Max

Conditioning:
EMOM for as long as possible (ensure you get a minimum of 5 minutes of work. If you fail early, rest 2 minutes and pick back up)

-5 Thrusters (75/55)
-5 Pull Ups
-5 Burpees

Maximum of 15 minutes. How long can you hang on?
BEGINNER
Strength:
– Find Push Press Training Max

Conditioning:
EMOM for as long as possible (ensure you get a minimum of 5 minutes of work. If you fail early, rest 2 minutes and pick back up)

-4 Thrusters (55/35)
-4 Jumping Pull Ups
-4 Burpees

Maximum of 15 minutes. How long can you hang on?

THURSDAY:

“Part 1)

EMOM x 12 (alternate between A and B each minute)

A) 3 OH Squats (from the rack)

B) 10 Target Burpees

Part 2)
Teams of two complete:
5 RFT:
40 Wall Balls, 20/14
30 Box Jumps, 24/20
20 Pull Ups
You can split up the reps any way, but only one athlete works at a time.
BEGINNER
Part 1)

EMOM x 12 (alternate between A and B each minute)

A) 3 OH Squats (from the rack)

B) 6 Target Burpees

Part 2)
Teams of two complete:
5 RFT:
40 Goblet Squats (35/26)
30 Box Jumps (or step ups), 24/20
20 Jumping Pull Ups
You can split up the reps any way, but only one athlete works at a time.

FRIDAY:

Skill:
15 minutes to:
Work on Rope Climb or Muscle up Technique

Conditioning:
Partner up. Each partner does a full round then rests while the other parts completed the circuit.

5 Rounds:
– 5 Wall Walks
– 10 C2B Pull Ups (sub regular or jumping)
– 15 Push Press (95/65)
BEGINNER
Skill:
15 minutes to:
Work on Rope Climb or Muscle up Technique

Conditioning:
Partner up. Each partner does a full round then rests while the other parts completed the circuit.

5 Rounds:
– 3 Wall Walks
– 8Jumping Pull Ups
– 12 Push Press (65/45) ”

 

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